Peanuts and peanut butter
can be part of a tasty and healthy eating
plan to help meet the following 2010 Dietary
Guidelines (USDA, 2011):
Reduce daily sodium intake to less than 2,300 mg and
further reduce intake to 1,500 mg among persons who are
51 and older, and those of any age who are African-American or have hypertension, diabetes or chronic
kidney disease. The 1,500 mg recommendation applies to
about half of the U.S. population, including children and the majority of adults.
Peanuts are naturally low in
Peanuts and peanut butter contain mono- and
poly-unsaturated fatty acids (One serving,
or one ounce, of peanuts contains 14 g of
fat, of which 11.5 grams are unsaturated
fat. One serving, or two tablespoons, of
peanut butter contains 16 g of fat, of which
12.5 grams are unsaturated fat.)
Consume less than 300 mg per day of dietary cholesterol.
Peanuts and peanut butter are
Choose a variety of protein foods, which include
seafood, lean meat and poultry, eggs, beans and peas,
soy products, and unsalted nuts and seeds.
Peanuts have more protein than
any other nut.
Choose foods that provide more potassium, dietary fiber,
calcium and vitamin D, which are nutrients of concern in